Kettlebells have gained popularity over the past few years although they have been around for decades. They are a traditional Russian cast iron weight, and now a days, you can find modern versions of them in any fitness store that sells exercise equipment. They come in a range of sizes from 8 lbs. up to 100 lbs. or more.
If you're like me, you probably wonder if kettlebells have an advantage over dumbbells. You have probably seen some kettlebell exercises and wonder what is the big deal? Can't you do the same thing with dumbbells? Some people may say yes and others may strongly disagree.
Can You Do the Same Kettlebell Exercises with Dumbbells?
From what I've read online, the answer is yes you can. However, kettlebells add more of a challenge due to their size and shape. The handles on a kettlebell are much thicker than that of a dumbbell which means it is more of a challenge to grip and move around. Therefore if you are looking for a more challenging workout, kettlebells will probably provide it a little more than dumbbells. Also, I would imagine the shape of a dumbbell would make it awkward to do moves like the kettlebell swing.
photo credit: WilsonB
Why Kettlebells Then?
Kettlebell movements cause your body to work as one unit. You utitilize stabilizer muscles on a lot of the moves. Also, the movements are fast and after several reps and sets, you will have done an incredible cardio workout.
While kettlebells are still "weights" they do help to build muscle. If you are looking to build a bodybuilder's physique, stick to what bodybuilders use: dumbbells, barbells, etc. Kettlebell training is known to effectively burn fat, shed the pounds, and develop more muscle definition in general.
Are Kettlebells Better Than Dumbbells?
Depending on who you ask, you may get a yes or no. In general, one is not better than the other - they are just different - and both offer their own sets of advantages and disadvantages.
I like having variety in my workouts so I'm sure kettlebells would be a great fit in my home gym. What is your take on the kettlebell? Have you tried them?
Sources:
Kettlebell Training Concepts and Benefits
http://en.wikipedia.org/wiki/Kettlebell
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To correct you. The ball does not hit the arm and it would break your arm if it did. Instead the forearm meets the bell (gently). ‘Tame the arc’ as explained in the book and all the courses.
Do it correctly and there is no danger whatsover – because there is NO impact. I’ve never had a bruise or any other disscomfort other than I high pulse rate at the end of a session.
I’m up to 192 snatches in 10 minutes, nearly there but I reckon the last few are going to be the toughest. I can do 110 in 5 minutes.
The only time I ever been injured is using those horrible machines you see at the gym. Kettlebells exercises have a more natural holistic nature due to the fact that the weight is off centre.
Dumbbells are most commonly used to develop specific muscle groups in an isolated fashion. (your body does not work in isolation so why train it that way)
Due to its shape and weight distribution, the momentum generated by kettlebell swings, for example, provides a more “real world” full body muscle stimulation and physical challenge. During dynamic movements with the kettlebell, stability is minimized to enhance quick movement, which is important training for athletes, students of the martial arts and even mothers of young children.
I cannot stress enough that it is important to have some proper instruction on how to use them safely from a certified trainer – not from a book or even a DVD. Books and DVDs are there just to support your learning.
Kettlebells never went away or out of fashion. Trainers always used them but they are quite specialist.
On the other hand the reason why gyms have machines is purely for economic reasons so they can employ cheaper staff.
As I’ve said before, there are risks in all exercises, including kettlebells though relatively low. It’s just unfortunate what happened to you and I’m sorry it has.
To correct you. I did not say that the ball should hit the arm.
What I said was:
“But now I know that an exercise where you are deliberately aiming an iron ball at speed, basically at the forearm, again and again…well, there’s no room for error….”
I understood tame the arc, and the forearm meeting the bell gently…but for the bell to meet the forearm at all it has to move upward at some speed aiming at meeting its intended (soft) landing point the forearm.
Like you, I had no bruise or discomfort after weekly snatching with the 24kg bell, every week for 6 months. I only did sets of 8. sometimes 2 sets of 8 eachj arm, 32 reps in total.
No problems.
Then one day I went in the garden, after warming up with 6 cleans and presses each side with the 24kg bell…3 sets of high pulls each side…just like usual…I started the snatch set…first rep was fine…no problem…in my 9 months training I had never had a forearm bruise or any such sign of bad form…so first rep was like always, fine….then 2nd rep there was a crack sound, the arm was broken.
I have no idea even now why that 2nd rep was different than all the safe reps of snatches I had done over 6 months…but I know that speed and momentum and an iron ball can do that, and I know it isn’t worth it.
Anyone, especially when fatigue sets in like say on the 199th snatch, could make an error and miss the soft landing on the forearm…
If I hadn’t experienced it, I would have the exact same attitude you have. I was very gung ho for 9 months of kettlebelling, 3 people who saw me train with the thing thought it looked so effective they were about to order their own bells.
But once something like that happens you realise it is an unnecessary risk.
Ross Enamait’s website and books use dumbbells for swings, snatches, cleans and presses, turkish getups…and without that risk of the soft arm catch going to xxxx on one bad rep, then the emergency room.
The way I;m seeing it now (from this unique vantage point) is, I can snatch a dumbbell and as long as I keep hold of that handle it cannot strike me.
But, even if I could snatch a kettlebell ever again…could I be sure i would never do a bad rep ever?
Maybe some people are so perfect they can be sure of that.
Or maybe I hit some freakishly bad luck and this can happen to noone else.
But it’s a lot to ask…hundreds of snatches…thousands…and not one error while tired or just on an off day…
Also, when I reported this injury, there were guys who just refused to believe a 24kg bell could break an arm…no matter how bad the form…again, when I snatched for 6 months I totally assumed that too…I had never been injured in 24 years training because I was very robust and had taken all sorts of tweaks and knocks and just bounced back…martial arts practise likie chi kung, nei kung, had made me quite pneumatic when it came to taking knocks always before.
No way would I have believed such a thing could happen from my favourite exercise, the snatch.
But that was because the books and DVDs and even a few youtube videos had badly misinformed me about the level of risk snatching a 24kg bell really does involve.
Maybe, as you say, a level of form can be attained that is so flawless every snatch will always land soft, no errors ever.
But I don;t know.
I would believe that about a slow, controlled movement or lift…but heavy ballistic training…I think the jury is still out.
It’s only 8 years or so that the bells have been used more widely…outside the specialists…by “the masses”
Obviously now I am not a fan.
The books and DVDs are sold as instructional tools…you are right to stress that proper certified instruction is crucial here, which I did not have…but then again, I safely learned many techniques from books and vidoes over the years…so again that proves that there is a higher than usual level of risk here.
And no way do the books warn you of that…they warn only of bruising, nothing more…and the reason is that the books’ authors, as they have admitted to me, did not know a snatch could break and arm (not done by someone who’d snatched with no pain or bruising for 6 months beforehand)….
The instructional DVDs are worse…in one well known DVD the “instructor” is giving his forearm a real thump every time he snatches what looks like a 48kg bell.
That’s really great training advice.
The next DVD done by that instructor about 6 years later though, shows a flawless smooth “taming of the arc”, so the guy had at least learned something…but guess what? he and his associates are still selling the older dvd with the rough snatch form…(I know because it is one of the ones I bought)
when I pointed this out on their website forum, to warn other folks who might want to keep their arms in one piece, man they deleted my post fast.
those gym machines you got injured on must be more dangerous than I realised…but I always sensed they were bad news and only used free weights myself.
But Steve Maxwell emailed me a few months back and said the worst injury he ever got was on a super slow Nautilus machine…
You are very bothered by what happened to you, bottom line you were using a kettlebell size that you werent ready for you should have started lighter then worked your way up
You’r not aiming the ball at your arm – your aiming your arm at the ball – there’s a difference. Your injury was caused by a miss timed snatch.
A footballer can break his leg with a miss timed tackle and I’m sure that you can say the same about almost every other sport. A boxer can break a wrist by hitting a punch bag incorrectly. Running can give you no end of problems. Are these unnecessary risks too? Life is about taking risks.
What’s important is that injury using kettlebells is very rare. Sadly it happened to you, which is a shame. Although the books all mention that using kettlebells can be dangerous.
In some ways I hope the masses don’t start using kettlebells, I’ve always prefered to be different.
It’s good that you are staying away from those machines though John!
I’m 43 and never been fitter due to using the kettlebell.
Mike, ‘life is full of risks’ aside, if I am training for power and not to compete in kettlebell lifting, why should I be snatching/cleaning something which is more dangerous? The time needed to learn how to decelerate the bell and do it safely is time taken away from training strength and energy systems by going full out.
Just another quick point. Learning from DVDs and books is not ideal as they give you no feedback whatsoever. You may think you are doing it right but I’ve seen many people’s form vary widly than what they saw on the video. Go to a certified instructor (RKC the best) always and you won’t get injured – at least it will lessen the chances of getting injured.
Kettlebells are not for the faint hearted – if in doubt go for a run instead or take up tennis.
Why are yo insulting running and tennis? Spills from running are pretty intense, so is taking a ball to the eye socket.
Good website Mike, I used to watch Brian Jacks doing those dips back in the 70s on Superstars…what was it, a FRiday after school it was on tv?
Aiming your arm at the ball…not aiming the ball at your arm…I thought I had it all under control after 9 months training but no…
What bugs me is that, after using the kettlebell for 9 months, I was fitter at 41 than I’d ever been………….then bang it goes through the arm and I’m suddenly in worse shape than I’d ever been.
42 this month……maybe I could get the metal plate out next year, if I can find a UK doc confident they wouldn’t cut my nerve and mess my hand up permanently…seems most of the UK docs are not confident of that, at least 3 I spoke to……if they do get the plate out then there’s 6 holes left in the bone where the screws were…I hear for a year after that you have to watch out in case of the bone breaking again with those holes…but, it might be possible by maybe age 44 to try resting a kettlebell on the arm in rack position again…maybe an 8kg bell to start…..and all assuming the plate removal operation hasn’t crippled the hand…
Right now, I prefer to just curse that demon 24kg kettlebell god.
I was looking online at Jillian Michael’s teaching the bad form on qvc…that led me to sandy sommer’s site where he critiques her…but also to this website where some kettlebell expert is advising people, telling them that Michaels is dangerous…but this thunderkitty expert is just directing people to the book and dvd type of learning, which is all I had, and which as you say is not enough.
http://community.qvc.com/topic/Crafts-Health-Leisure/Try-Jillian-Michaels/5800124268&start=15
Faint-hearted? Man, if I had been more faint-hearted I wouldn’t be in this position now…I was too pumped up about my kettlebell training…too gungho…not enough doubts…
I almost got xxxed up once playing tennis…I won the point and the guy threw his racket at my head.
Never got hurt running…
Never got hurt doing dips either…I didn’t do Superstars partial reppers either…I used to be the only guy in gym who did really low deep dips…so low my neck would be on the bar…I read recently that would mess up your shoudlers….but it felt good doing them for 20 years…probably because I did it all super slow and by what felt good, not by what I read anywhere.
I’ve seen the Jillian Michaels clip too, I’m surprised the host never got injured on the set the way he was jumping around! Reminds me of another QVC sketch when the demonstrator fell off the ladder he was selling. (I think it was a safety ladder!).
I’ve been doing dips on a jungle gym (also called a TRX), very hard as you have to stabilise your whole body. Let’s hope I don’t pop a shoulder. LOL.
Anyway, I wish you a speedy full recovery if they take the plate out.
I wish you a speedy and complete recovery, John.
I’m a college undergrad who has recently purchased a 24 kg bell of my own (in place of a gym membership) under the premise of training for the USSS snatch test. After considering your posts, I’ve decided that for my fitness goals I have no need to condition the bones of my forearms to withstand repeated contact with heavy iron flung at maximum speed. It seems like common sense, when the kettlebell mystique is removed, that the risk to benefit ratio of the snatch is exceptionally dangerous compared to other movements.
Further, no RKC has been able to provide a consistent rationale for why the snatch provides better athletic benefits than a high pull or one armed swing performed to head level. That seemingly negligible flipping action of the bell does seem to infuse the snatch with more risk than benefit, especially when the weight becomes as heavy as 32 kg.
I’ve decided to adopt the moderate approach to kettlebells, using the strict military press and turkish get up (neither of which absolutely require a kettlebell) for upper body conditioning, and using the one armed swing and high pull for posterior chain development and cardiovascular conditioning. I still stand by aspects of the RKC training philosophy, but with serious reservations concerning ballistic movements with a potential for impact.
It should stand to reason that regardless of whether kettlebell lifters agree with your account or not, the precautionary principle dictates that we should weigh potential risks with potential benefits. Athletically, suppose a parkour club decided that running downstairs two steps at a time was the proper way to run stairs, simultaneously training coordination, reaction speed, and concentration under fatigue (the claims of the USSS kettlebell snatch test). Suppose even one of them fell and broke an arm while running downstairs two at a time.
A member of the club might criticize the injured person’s technique like a bully…
Or they might conclude that the risk of running in that fashion negates any perceived benefit, and further, that running downstairs one step at a time would yield the same benefits without the same potential for disaster. For those who train with kettlebells, I suggest considering the benefits and risks of each movement, and diminishing risks when possible.
I believe you’ve done a service to the fitness community through your testimonial, John. Best of luck,
-Ben Reynolds
Nevada, USA
Thanks for all the info John. Made me want to stick with dumbbells.
The best form of training is the one you actually like and do.
So if you don’t like kettlebells, you won’t do them.
Kettlebells are not for some people and that’s fine. You can’t really compare them to dumbbells, they are just different. Most people use both, as well as other form of training such as body weight, running, cycling, sports, and martial arts.
People who criticise a training method with their narrow and sterile views hold the fitness industry back and destroys the courage required to try new training methods or even create new methods of their own. If these people who complain about a certain methology (not just KBs) sought out an expert in the field and listen with an open mind it may actually propel the industry forward.
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Fitness comes down to commitment and persistence
“You can’t really compare them to dumbbells, they are just different.” These expressions are annoying, you can compare anything, especially 2 free weights.
“People who criticise a training method with their narrow and sterile views hold the fitness industry back” Explain sterile in this context? Narrow? Instead of flinging insults at KB critics it’d be more polite to critique their arguments and not their characters, you ad hominimer.
“destroys the courage required to try new training methods or even create new methods of their own.” I wouldn’t want to do that, so I probably shouldn’t criticize people doing military presses balancing on swiss balls. Caring about people getting effective results and avoiding injury isn’t as important as inventing nifty new skill techniques which they can get certified to instruct people to do.
“If these people who complain about a certain methology (not just KBs) sought out an expert in the field and listen with an open mind it may actually propel the industry forward.” I like this assumption that anybody with a criticism about Kettlebells is narrow-minded, and hasn’t listened open-mindedly.
We’re ignoring of course, that forearm-shattering guy trained with KB snatches for years and was a total convert. I pretty much was myself until encountering this criticism.
Dear John Logan:
I can totally sympathize with you over your problem with the damage snatching a 24kg bell did to you. I used to run (on the roads) on a regular basis with no pain whatsoever, until quite recently when I could not get out of bed in the morning due to severe knee pain. On inspection by a knee surgeon it was revealed that my knee joints are completely ‘shot’ due to repetitive pounding on the roads while running. The club who I used to run for, the shop where I bought my trainers from and indeed the leaflet enclosed with my Nike shoes never once mentioned that running on the roads is bad for you. Despite repeated e-mails to Nike, they refuse to accept any responsibility. But even some of their marketing hype shows people running on hard tarmac and concrete. Like kettlebell banging against the wrist, people must be made to be aware that repeated pounding on hard concrete will cause problems. Nike ‘Air’ is not like running on air! I’ve learnt the hard way like you. My quest now is to make people aware of the trauma that running on the roads can cause. I will try and post comments on every running shoe website, advising potential customers about this.
What started out as a fitness regime, destroyed by knees and now I even have trouble walking.
Definitely won’t be doing any kettlebell training too, looks like bad news to me.
I sincerely hope you make some kind of recovery John.
My prayers are with you.
God bless
Andy
Many people have no concept of responsibility and so blame others.
If Pavel decided to write about every possible injury and thing that could go wrong with lifting a 24kg weight above your head (and let’s face it’s a really stupid thing to do and makes no sense anyway – LOL), his book would be like an encyclopedia!
There’s no such things as bad PR, in fact by warning people it could break your arm encourages most anyway!
When I bash myself up with my kettlebell I’ll treat it as badge of honour!
“Many people have no concept of responsibility and so blame others.” I hope you appreciate the irony (KBs are made of irony) in this, if we look at how people promoting Kettlebells and these dangerous swings don’t accept responsibility for advocating these techniques, and blame the practitioners who receive injuries.
“If Pavel decided to write about every possible injury .. his book would be like an encyclopedia!” I’m sure he’d have enough room for a couple warning pages if the 10+ pages of ads for other DD books were removed from the back.
“and thing that could go wrong with lifting a 24kg weight above your head (and let’s face it’s a really stupid thing to do and makes no sense anyway – LOL)” Lifting weights overhead isn’t stupid, it trains important muscles and gives us strength to protect our heads from falling objects.
“by warning people it could break your arm encourages most anyway!” lol wut
“When I bash myself up with my kettlebell I’ll treat it as badge of honour!” That’s cool for your bruises, but doesn’t help people with chronic pain from serious injuries.
Kettlebells, dumbbells, and resistance bands all have a part in developing a physically fit body. Over the past few years, I’ve been training with mainly kettlebells and resistance bands. The began to be implemented into my training regime due to chronic shoulder injury from BJJ training.
The kettlebells are a great tool for rehabing a shoulder. Doing movements like swings, slingshots, figure 8 pass under the legs, and cleans really helped. Using proper technique is extremely important!!! Use a weight that you can “feel” but not too heavy that you sacrifice form and potentially cause injury to yourself.
There are a few certified kettlebell instructors around, but if you can’t find one an instructional DVD can help you learn proper form. One of my favorite is from Art Of Strength, and another is from kettlebellinc. Just don’t go at it on your own!
So if kettlebells are good for rehab, then why resistance bands? Certain kettlebell exercises can cause more harm than good when you have an injury because the motions are very dynamic – which is what makes the kettlebell a fun and excellent tool for getting lean and strong. Therefore, resistance bands helped to strenghten the rotator cuffs, traps, serratus anterior, and lats. Once my shoulder got stronger, more kettlebell exercises could be added like the windmill and bent press.
Whatever your fitness goals are, adding kettlebell training to your workout will help you get there a lot sooner.
Yeah, I like dumbbells too. I don’t like the idea of a weight swinging around and hitting the bone on my wrist. : /
Yes I think the difference is that kettlebells are just different. I do both, dumbbells and kettlebells and I use them for different exercises. But I still can’t help but to think, that a kettle bell is just a dumbbell with a handle.
Awesome! An article addressing if Kettlebells are better by an author that hasn’t even used them.
What is the point?
There is no point. The article is 2 years old. I felt like writing about it and obviously it sparked a conversation.
Earth you’re wrong, it did have a point, and you just explained why. TF was just trying to be offensive.
You don’t have to do something to state curiosities or examine something and its attributes.
That’s like saying a physicist with broken legs can never analyze the kinetics of surfing or running.
Kettlebells are a fad. It’s popular. It’s something “new”, and everyone wants something new. Yes, you can do the same exercise with a db vs a kb. If you want to use the handle being thicker on a kb as an advantage, up the weight in the db.
The bottom line, is nothing has changed and never will. Db’s and bb’s are the way to go, and NOTHING will ever top that. All these so called new inventions are just a marketing tool. All these inventions (been around for decades) is not rocket science, or the cure.
These days gyms market towards women. You’re not going to sell the common housewife on bench, squats, pullups, dips, and deads, but you’ll sell her on kb swings. Everyone wants to try it. You ever seen a bodybuilding gym? They don’t exist where i am. If they did, they would be put out of business by the “family” oriented gym
You’ll get a lot stronger doing bench vs swinging a kb. Getting lean is done in the kitchen
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